Advice 1: How to increase muscle endurance

Muscle endurance is their resistance to physical stress and fatigue. Very few are hardy by nature, this ability is necessary to form long and persistent training.
How to increase muscle endurance
Instruction
1
Jumping rope. This is one of the simplest exercises of endurance, which contributes to the development of virtually all muscle groups. Try to do the jumps daily, gradually bringing their number to one hundred per minute and more.
2
Skiing in winter weather, at least for an hour every day. Such walks are beneficial to the respiratory system. With any exercise it is very important the ability to breathe correctly.
3
Make a long run. Try to run slowly. This exercise helps build overall stamina and strengthens the respiratory and the cardiovascular system. It is recommended to drink less water to get used to the harsh conditions.
4
Go swimming. It is also one of the most effective activities for the development of endurance almost all groups miss.
5
Walk in place or make long-term Hiking. Walking is a very important exercise in all phases of training. You can also stand on a gymnastic bench and go down with her on the floor, making a large number of repetitions. In between series train the abdominal muscles or muscles of the hands.
6
Do pushups, squats and pullups. This is one of the basic exercises for the major muscle groups. Gradually increase number of repetitions to the maximum.
7
Consume more amount of carbohydrate daily at the rate of not less than 4 g per 1 kg of weight of own body. This will reduce the amount of protein and fat half. This diet will give a big boost of energy and endurance of the muscles.
8
Take vitamins and minerals. When a hard load on the muscle must be consumed in conjunction calcium and magnesium to strengthen bones, joints and ligaments that can wear out. Eat more fruits and vegetables – natural power.

Advice 2 : How to develop stamina

Endurance is the ability of a person to perform the work of a certain intensity for a long period of time. The emergence of the fatigue limit and the impact on the performance of athletes. Endurance is much easier to exercise in all sports is the key to a good result. The development of this quality allows you to resist fatigue by force of will.
How to develop stamina
Instruction
1
For the development of endurance, you must train constantly. Use walking, running, or other types of training without rest. The constant exercise that you can conduct with different intensity. Jogging can be long, medium or short depending on the level of physical fitness. Another way of constant workout is fartlek, when an athlete applies a different rhythm running or speed changes.
2
Interval training is break the training load or distance on a small repeatable steps. When running or walking, set in advance the parameters of the pace, the size of the distance and the time to restore spent energy.
3
To develop overall endurance, use constant, intense repetition and fartlek. The following set of exercises will allow you to get good results.
4
Continuous slow Jogging for 30 minutes in a easy pace, without rest.
Continuous slow on race day for 60-140 minutes in the rhythm of running a marathon or slower, without rest.
5
In the rhythm of the semi-continuous marathon running middle-distance within 30-60 minutes, without rest.
Fast fixed races within 10-45 minutes without rest.
6
Training with reps focused on aerobic endurance. Distance from 3,000 m to 10,000 m, with short-term rest.
7
Fartlek is a frequent change of speed and rhythm runs on the same course within 10-45 minutes without rest.
8
In other words, in the course of the training you need, for example, to do two sessions of running, ten reps at 200 m. the relaxation time after one run should equal time on the run, and rest between sessions should not exceed 5 minutes.
9
Try to keep track of your running pace, otherwise too active rhythm will not allow you to complete the session, and the slow will not be as effective. During a routine re-training to recover between sessions and repetitions can be passive, or in the form of light Jogging or walking. But the most popular due to its effectiveness in the development of endurance is fairly active running after the run."
10
When you are able to exercise for 30 minutes at a given pace, slightly increase the intensity or change the exercise. You can complete them more actively for 2 minutes, and then in normal mode following 2 minutes. Uniform alternating fast and moderate pace contributes to the development of endurance.
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